just create an account. Lack of flexibility in the lower back and posterior thigh is thought to contribute to low back pain. The body’s flexibility can be improved by carrying out a series of mobility exercises for the joints. Flexibility is influenced by the mobility of the soft tissues that surround a joint, including muscles, ligaments, tendons, joint capsules, fascia and skin. Log in or sign up to add this lesson to a Custom Course. Proprioceptors The main objective of this article is to compile different studies and researches about the existent relation between flexibility and sport injuries. Athletes from sports such as football, jogging, rugby, basketball or sports where speed is … Flexibility can be defined as the amount of movement of a joint through its normal plane of motion. Next, it decreases your risk of injury. Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. This extends to stretching exercises and activities that promote this, such as; Yoga, Pilates or Tai Chi. Tricep stretch: Raise one arm above your head and bend your elbow so that the palm of your hand is touching the middle of your back between your shoulder blades. - to work your flexibility. Quiz & Worksheet - Flexibility in Fitness, Over 83,000 lessons in all major subjects, {{courseNav.course.mDynamicIntFields.lessonCount}}, What is Iodine? It may take several weeks of consistent, daily stretching to notice improvement. Compare your initial and current photos. Being flexible allows your muscles to remain moble. What is a risk of ballistic flexibility training? Hamstring stretch: Standing with your legs and back against a flat wall, bend at your hips and try to touch your toes with your hands. These tests allow the measurement of joint range of motion within the context of common patterns of movement. Flexibility exercises should also be incorporated into your normal exercise program, which may involve resistance (strength) training and cardiovascular exercise (walking, jogging, swimming and cycling). What Affects Flexibility and Joint Mobility Tissue Bulk. Jonte is a graduate of Johnson C. Smith University in Charlotte, NC with a degree in Sport Management and is currently serving as an Athletic Development Intern at Athletic Lab.] Yoga; This is many people's first port of call when they think about flexibility. Not sure what college you want to attend yet? Lack of flexibility in the lower back and posterior thigh is thought to contribute to low back pain. | Careers, Sports Performance And Wellness Internship, Return of muscle to natural resting state, Maintain the stretch position for 30 seconds to begin but 1-2 minutes is ideal. Earn Transferable Credit & Get your Degree, What Is Body Composition? With rapid changes in technology, diversity and society, companies need employees who are open to new ideas, flexible enough to work through challenging issues, and generally able to cope when things don’t go as planned. Although flexibility varies widely from person to person, minimum ranges are necessary for maintaining joint and total body health. Lastly, it improves athletic performance. Static, active and dynamic stretching are all forms of flexibility training. 3301 C St Suite 1600 | Sacramento, CA 95826 Muscles that are inflexible tire more quickly, causing opposing muscle groups to work harder. Have someone take photos of you doing the stretches from the same angle as the first set of photos taken. Here are a few ways that increased flexibility is likely to help you. Most flexibility programs are designed specifically to work in a sport such as golf or basketball; or a discipline such as yoga or … There are an unlimited number of stretches that can be performed to address all of the body’s joints, but there are specific guidelines that should be followed for all stretches: A stretching routine should cover all the major muscle groups of the body as well as any specific muscle groups that are being utilized in a sport or activity. The range of motion will be influenced by the mobility of the soft tissues that surround the joint. Flexibility training involves exercising at a low intensity to improve the range of motion of a joint. It requires a box about 30cm (12 inches) high and a meter rule: Sit on the floor with your back and head against a wall. Describe how to perform each stretch and include a photo. Create your account. Shoulder flexibility is crucial in … Repeat with the left leg. Flexibility In Sports. It is generally agreed upon that stretching at the end of an exercise session will greatly benefit you. What order should the flexibility methods be used? Just like push-ups help increase strength, and jogging helps increase your aerobic capacity, there are types of exercises that help improve flexibility. Benefits of a regular stretching routine: Stay connected with what’s happening at UC Davis Health. However, while many sports require great flexibility at the highest levels, you might think … Flexibility and balance exercises -- which work stability muscles -- can decrease the chance for muscle imbalances, which can throw off your … © copyright 2003-2021 Study.com. Static stretching calls for gradually stretching through a muscle’s full range of motion until you feel resistance or mild discomfort. Activities such as yoga, Pilates, and tai chi, can help stretch and strengthen your muscles, tendons, and ligaments, in addition to improving your range of motion. But we can differentiate between static and dynamic flexibility. Select a subject to preview related courses: Yoga, which dates back to around 5,000 years ago, started in India and is the practice of exercises, breathing techniques, and meditation. | Working Scholars® Bringing Tuition-Free College to the Community. The typical example is to swing a leg back and forth, which is the same as a kick. Decreased flexibility may also lead to abnormal stress on structures and tissues distant from the initial site of inflexibility. 1. Without adequate flexibility, daily activities such as getting out of bed, lifting a child, or squatting to pick something up can become more difficult to do. Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. - Definition, Components & Examples, Anaerobic Exercise: Definition, Benefits & Examples, FTCE Middle Grades General Science 5-9 (004): Test Practice & Study Guide, ILTS Science - Environmental Science (112): Test Practice and Study Guide, SAT Subject Test Chemistry: Practice and Study Guide, ILTS Science - Chemistry (106): Test Practice and Study Guide, NY Regents Exam - Living Environment: Test Prep & Practice, UExcel Anatomy & Physiology: Study Guide & Test Prep, Human Anatomy & Physiology: Help and Review, High School Biology: Homework Help Resource. Bulk impedes normal joint range of motion of your joints and the inability of the muscles to protect joints more..., lower back and forth, which is the ability of a joint flexibility injury! 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